

Below is a sample of one week’s worth of programming for our brand new strength-only group class, “Strength TRAIN”:
Day 1:
A – 5×5 Back Squat
3 Sets:
B1 – 50 Hamstring Curls
B2 – 25 Single-leg Calf Extensions (per side)
5 Sets:
C – 100m Sled Sprint, rest until 80% recovered
Day 2:
A – Every 4 Minutes for 7 Rounds:
2 Push Press with :07s Pause at Top
10 Lateral MB Throws (per side)
B – 5x200m Farmers Carry (as heavy as possible), rest as needed
Day 3:
A – 3×8 Barbell Reverse Lunge + Box Step-up (per side)
B – 3×20 Banded Sissy Squat
C – For 15:00, :20s Work/:40s Rest:
– Tire Flip
– High Tire/Box Jump
– Overhead MB Throw
Day 4:
A – 8×3 Weighted Pull-up
4 Sets:
B1 – 25 Lat Pull-down
B2 – 10 Barbell Wrist Curl
C – 10 Rounds:
:12s Bodyweight Sled Push
*Rest 1:30 b/w Rounds
Day 5:
A – Every 1:00 Minute for 20:00:
2 Stone to Shoulder
5 Floor Press
B – Accumulate 150 Tough Tricep Extensions
*Each break, hold the top of a dip for :15s
C – Core Tabata (:20s Work / :10s Rest)
– Plank
– Hollow Hold
– Side Plank
– V-up